If you have just started strength training, you have the opportunity to quickly build muscle and strength.
Guinness world record holder for weightlifters, Chris Duffin, explains that by being consistent and not overtraining, you can maximize “newcomer progress”.
Getting enough sleep and eating a healthy diet is also important to help build muscle and avoid injury.
For beginners, lifting weights can seem daunting at first. But those who are new to strength training can build muscle and gain strength faster than athletes with decades of experience. That’s the magic of Newbie Gains. This refers to the extremely rapid progress that beginners can make in the first six months to a year of weightlifting or similar training. According to Chris Duffin, world record holder in powerlifting (powerlifting) and co-founder of Kabuki Strength, it’s because your body is not used to the new training stimuli and therefore can adapt quickly.
With the right training design, you can make the best use of the “beginner’s gains” and thus achieve your goals in the long run. To optimize your workout, Duffin recommends focusing on recovery. In addition, you should not compromise on nutrition, stick to a specific exercise program and avoid overload.
You must not sacrifice your sleep
A morning session in the gym is fine as long as your sleep does not suffer. According to Duffin, one of the biggest mistakes you can make when starting a new exercise program is getting up too early to exercise.
Lack of sleep is a common problem for beginners in the gym and, according to him, can lead to more sore muscles and increase the risk of injury. What’s more, it can also undo the desired effect of strength training, because lack of sleep means that the muscles do not have time to grow and adapt – and this slows down the training success. “It’s like bending down to pick up a coin and not see the € 10 note in front of you. It does not make sense,” Duffin said.
Most studies recommend at least seven hours of sleep for the average adult, and up to nine or even 10 hours for some competing athletes.
Be consistent with the training program
Another common mistake that beginners in the gym make is what is known as “shiny object syndrome”: They try many different workouts in a short amount of time without investing a lot of time in any of them.
“People are looking for the ultimate recipe for success. They try one approach for a month and then move on to the next. You can only find out if something suits you if you consistently stick to it,” Duffin says. recommend following a program for at least six months for best results.
Give your body energy
According to Duffin, many people try to start a new fitness routine and a new diet at the same time, thus changing their body in a very short time. But to build muscle effectively, you need to have a calorie surplus, which means you eat more food than you burn through exercise and daily activity. If you limit the calories too much, it can slow down muscle growth, worsen fatigue and hamper your progress in a new exercise program.
To ensure progress, Duffin recommends that you change one key component of your routine at a time. For example, if you Adding extra workout days or exercising more intensely should give your body time to adjust before making major changes to your diet.
Train smarter, not harder
While there is appeal in pushing your fitness goals to the limit, keep in mind that overtraining is a barrier to progress, Duffin says.
“More is not always better. The goal should be to get the desired result with the least possible effort,” he says.
For those new to fitness, 45 minutes of exercise three times a week is a good start. While this slow but stable approach requires patience, it is the best way to ensure the sustainability of your training gains. “The beauty of strength training is that it gradually becomes more challenging over time,” Duffin says.
This article was translated from English and edited by Ilona Tomić. You can read the original here.